Workout gear: Fanka
Finish the year strong with this total-body kettlebell sequence designed to build strength, stability, and flow. This workout blends functional power with mindful movement. It is the perfect combination to reset your energy and reconnect to your body as the year winds down.
How to Train:
- 40 seconds of work, 20 seconds rest – repeat for 3-5 rounds
- Advanced option, 45 seconds of work, 15 seconds rest for 3 – 5 rounds
The Flow:
- Mid-Rack Deadlift : Hinge from the hips, maintaining a strong spine as you lower the bell toward the ground.
- Mid-Rack Squat with Gorilla Curl : Pull the kettlebell back to mid-rack, drop into a squat, and curl the bell at the bottom before pressing through your heels to stand.
- Kettlebell Halo : Circle the bell around your head in a controlled motion, engaging your core and shoulders. Try to go deep into your back if possible.
- Boxer Press : From your stance, press the kettlebell forward with power, feeling your core and stability fire as you exhale. Focus on control, breath, and intention with every rep.
This sequence strengthens your glutes, legs, core, shoulders, and grip but more importantly, it builds presence and calm strength for the season ahead.
Strength doesn’t come from what you lift, it comes from how you show up.
